Before we get the WHY I've called out some guidance for application of the tests.
- Ramp guidance and protocol including how to input new "ftp" Here
- How to calculate your 20 min FTP Test: multiply your avg power for the 20 mins by .95. Use your average HR for the entire 20 mins as your Threshold HR
- Run test: The last 10 mins of the run is both your Threshold pace and Threshold HR
Assessments are always a time of despair, elation, and confusion. Let's parse some of this and help frame. We will answer questions in the thread below.
WHY FTP tests anyway?!
A baseline, a starting point. We need to do this for athletes to accurately set zones and prescribe proper intensity. This isn’t a pass-fail, but a chance to make sure we've accurately applied zones for you to execute these sessions with.
MY FTP IS LOWER FOLLOWING THE RAMP TEST:
The ramp test should not be compared to a standard 20 min test. We expect lower numbers ( often by 15-30watts in some cases)
Why Ramp: It more accurately depicts your threshold power and therefore, proper application of prescribed intensity ( your zones ) This means proper load and stress during training because we have a more accurate starting point.
FTP is not an accurate indicator of performance, especially within a 4-15 hour race. For our pros, we place so little emphasis on it that they often NEVER do one of these tests. It’s more important for developing athletes as we see greater changes in fitness and variation so testing to get new zones is important!
Time of year. Remember we just came off our “base” and foundational part of the season where we laid the groundwork for the real intensity which drives and sharpens fitness. That’s exactly what we’re turning to now- albeit with a twist, and less race-specific work. We will retest at the end of this cycle ( 10 weeks at the earliest)
So put down the ego, remember. FTP doesn’t correlate to faster racing in many cases. Adjust your zones accordingly. We will come back to this and you will have your revenge.